Category: Richmond, VA

  • A Doctor Said This Was The Best Way

    19 super studs gathered at The Max for some southside fun.  According to the reports on KKTY it went a little something like this.

    Mosey to the base of the Twin Team hill for COP.

    • SSH X 40
    • Imperial Walker X 20
    • Cherry Picker X 20
    • Freddie Mercury X 20
    • Flutter Kick The Right Way X 40
    • Hand Release Merkins X 40
    • Suzanne Sommers X 1

    Buddy Bands:  Fun fact; Saved By The Bell ran for 86 episodes.

    • Partner up.  One pax runs to predetermined mailbox up the hill and the other partner begins to do broadjump burpees.  Switcheroo and do this until 86 burpees have been dominated

    Mosey to the top of Twin Team

    Good Morning Miss Bliss:  Fun fact; Saved By The Bell was based on a Disney show starring the super foxy Haley Mills (of Parent Trap and Polyanna notoriety) and a young stud Jaleel White whom you may know better as Steve Urkel** (the name Urkel is going in the F3 name vault).  This original series was based on 4 characters.

    • Partner up.  One pax runs down the hill to a predetermined driveway and the other pax begins one of four exercises going down hill; Bear Crawl, Crawl Bear, Lunge, Backwards Lunge.  Switcheroo until the exercises have led you to the end point.

    I’m So Excited About Monkey Humpers: Fun fact; Scott Gale wrote the theme song for Saved By The Bell.  But did you know he also wrote music (but not the theme song) in Golden Girls.  #themoreyoukonw #neverforget #blanchstrong

    • Run from the telephone pole back to the start and at each mailbox (5 Total) complete the following exercises.  40 monkey humpers, 10 hand release merkins.

    Mosey back to the flag.

    Numberama, namerama, Gumbo led us out.

    News; otherwise know as Dr. Tryhard’s to do list:

    • New AO starts on 4/4 at Hugenut High School.  The name has not been confirmed but these options are under consideration in order of awesomeness;  Hugenuts, Orchitis and Forge
    • RVA shirts are in the works and wait for it…they are gonna have our names on it.  This came after long deliberation.  The following options were preemptively rejected by DTH; no tuxedo t-shirts, no Big Johnson themed shirts and no tank tops.  Looks like medical school gave him wisdom but took away his sparkle.
    • There’s an obstacle race in October at the Richmond Raceway.  He’s got a discount code for it, but sounded more like some babyboomers aol email address, you’ll have to get it from him.  CSAUP – 10/5/19 Terrain Race at Richmond Intl Raceway – Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
    • His VQ is next Tues 1/15 at Heartbreak Ridge.  He’s described it as “Shakeweight strong workout with an influence of post modern jazzercise guaranteed to get you looking great for spring break speedo season”.
    • YHC heard on Nextdoor that a band of middle aged men with heavy sacks have been grinding it out in the mornings.  YHC would like to put your family and HOA at ease.  It’s just our brothers getting ready for Grow Ruck.  Please see Marmaduke, Honeymoon, Honey Do, Shakedown or Wilson for details.
    • Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
    •  Kubota and Vinny are taking the lead on Breaking Bread.  See the Q sheet for openings.
    • Please send thoughts, prayers, texts and offers to help Opus and his family.  His M is on the mend with a long road ahead.
    • 5:30 at in the Ellwoods parking lot for some extra credit.  YHC and other will be running to Dogpile and getting in some easy miles.  Running with a shovel flag is encouraged.

    NMS:  Way to work today fellas!!  After seeing last weeks big numbers at TT, YHC knew I had to plan something a little special.  After an apparent burpee and HRM fast yesterday, YHC wanted to make sure we did not have any lingering deficiencies. Great to see so many guys out just starting their F3 journey.  Today was the 3rd workout for Lumburg!!  Way to go brotha.  YHC could never tell you how much I appreciate your effort, your encouragement and simply showing up.  Extra big kudos to the greatness that is Sugar Sock.  He’s done 6 of 7 on YHCs Farewell To Hate Tour.

    Make it a great one fellas.  Dig a little deeper, get it all out and be super.

    Hardywood

  • “Yes, I like to lick people.”

    15 Cold Steel F3 Rangers arrived at Mary to finish the first full week of 19 off in style…..including one fine canine friend, Sally. YHC tried to come up with a creative route on Thursday but all YHC could think about was Army ROTC and the KISS method-Keep It Simple Stupid. So keeping with my ROTC education, route explained. Down Grove and R on Boulevard. 4 milers run to Christopher Columbus, circle, and back. 5 milers, run to Carillon and back. 6 milers run to Carillon and one loop around Fountain Lake with a lap around the block at Mary….YHC calcs were slightly off for 6 miles.

    Number-ama, Name-r-ama, Announcements: 1/26 Puppy Pile, Q is Ollivander.

    YHC took us out.

    Naked Mole Skin: Some how in the gloom, YHC heard TYA say “……like to lick people.” YHC believes this deviated from kicking some ass to……..

    Swiper thank you for 2nd F during our run and you sandbagger…..Swirly, great pace and 2nd F for the last mile. Super strong finish!

    YHC was thinking after COT, hard to open doors at grocery stories when they are all electric sliding doors. O well…

    Continue with determination and grit. For we are a solid group that the world and our community needs! Only those who post understand.

    Loud and Proud,

    Flatline

  • Like An Old Jack Rabbit On The Frozen Ground

    20 warriors rose to greet the dawn of a new day.  If there was ever a time for a proper barn dance to celebrate all that is glorious in our fair commonwealth, then today is that day.  According to the rave reviews on the blog Square Dancing History, it went a little something like this.

    COP IC X 20:  SSH, CP, WWII, FC, IW.  IC X 10: HRM, HRM LL, HRM RL. Arm circle X 1 RIPFD

    Mosey to tennis courts

    Bear Crawl Suicide:  Line up facing the empty four courts.  Bear crawl to the first court midline and run backwards to start.  Bear crawl to the first court far sideline and run backwards.  Bear crawl to the second court midline and run backwards.  Follow this pattern until you have bear crawled to the fourth court end line.

    Ode to Bobby Hurley and not Christian Laettner:  Facing south on the courts and starting at one end, skip horizontally to the end of the fourth court and complete 1 Bobby Hurley.  Still facing the same way horizontally skip back the start.  Go back to the fourth court to the second line from the end and complete 2 Bobby Hurley’s, then back to the start.  Do this formula for success until you have completed 10 Bobby Hurley’s or blown out your knees.

    Do-Si-Do The Hard Way:  Fun fact, while Kliff Kingsbury was the Texas Tech starting QB and hitting on YHC’s now wife in English class, YHC was perfecting the lost art of calling a square dance.  Seeing as Kliff got a new venue to share his talents, YHC would like to do the same here. Cue fiddle music:

    Take your partner round and round,

    Make four stops and hit the ground.

     

    In the first corner here’s what you’ll see.

    10 boo ya merkins and 5 burpees..

    Now toss those legs up to 20 times,

    Then to the next stop for a few more rhymes.

     

    At the next corner you’ll do-si-do,

    And find a new partner to be your bro.

    Repeat the exercises 123,

    And move real quick just like the breeze.

     

    Repeat these steps at all four stops,

    It’s too cold to wear flip-flops.

    When you find the end I think you’ll know,

    You’ll see your buddies and spill merlot.

     

    Run back to Old Glory to end our game,

    Then count your numbers and say your name.

    Dr. Tryhard grabbed the fellas and led us out,

    And that’s how we ended this workout.

     

    News:

    • Puppypile is on 1/26 at 7:05am.  This is important.  Show your kids you are tough.  It’s also important to see how tough your kids are.  Do this.
    • There’s a whole lot of rucking going on.  See Marmaduke, Honeymoon or Wilson for details.
    • Dr. Tryhard has his VQ next Tuesday.  Apparently it’s an all Shakeweight workout.  Should make one hell of a backblast and deposition.
    • If we weren’t impressed enough, Dr. Tryhard is launching a new AO on 4/4 at Hugenuts High School called The Forge.  See him for details.
    • Well, looky here another announcement from Dr. Tryhard.  He’s working on a custom shirt order with the good folks at Mud Gear. Next thing you know he’ll be doing the lords work in some third world country.
    • Keep Opus and his family in your thoughts and prayers.  The surgery for his M went good.  That is the first step of many. TClaps to Circle K and Lab Rat for taking the lead on ensuring his sidewalk and driveway are clean this weekend.

    Moleskin:  YHC learned this morning that we have multiple people who have lost weight greater than or equal to Swirly’s Monster Mode vest.  Posh, Vinny and Handshake are on that list.  Give them a high five, but no carbs.

    Make it a good one fellas.  It’s nobody else’s job but yours.

    Dig a little deeper, get it all out and be super.

    Cheers,

    Hardywood

  • SOJ Burpee and HRM Moratorium continues at Timberwolf

    Lucky number 7 posted to the frozen tundra that is Timberwolf and all 7 remained in the comfort and warmth of their vehicles until the 1 minute call, then this happened:

    Mosey around front and over to the bus lot for COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs

    THANG:

    Lightpost 11s

    Using the 10 lightposts around the bus lot as our stopping points, do a round of 11s starting with 10 slow deep knee bends (i.e., copperhead squats) and 1 2-ct flutter kick.  +1/-1 until 1 squat and 10 flutters. Al Gore for the six

    Variety Show Mosey around back through lightpost alley with buttkickers, high knees, Karaoke and layup/skips.

    Minutes and Miles

    Pick up some goodies left by YHC and form a circle on the frozen field.  PAX will exercise for 1 minute, then run a lap around the track and return to the circle, shifting 1 spot clockwise and picking up with the next exercise.  Repeato x7 so everyone hits each spot and we get 7 laps in.  Exercises included:

    • Jump Rope — actual, not invisible (except for Bullseye)
    • KB squats with 35lb KB
    • KB swings with 25lb KB
    • LBCs
    • Box Cutters
    • Freddy Flutters
    • Dr. W (8-ct ab exercise that basically  combines Dollies and Rosalitas – look it up)

    Mosey back to the flag for COT, Number-rama and Name-a-rama and YHC took us out.

    Announcements:

    • Puppypile 1/26 – Ollivander has the Q
    • Week O Hardywood continues and the entire PAX is feeling it.  Well done sir.  2 more days to go.
    • Continued prayers for Opus’s M and family – hope the surgery goes (or went) well.

    NMS:

    The SOJ PAX including YHC is still reeling from Hardywood’s beatdown at NoToll.  Kudos and Respect to Hardywood and others who have endured multiple Hardywood Qs in a row.  It takes all you got!

    Today was focused on movement, cardio and abs with a some lower body work mixed in there.

    Great to have LugNut out at Timberwolf for his second bootcamp this week.  Looking strong brother.

    Some great conversation and quotes thrown out during the Minute Circle of Pain this morning.  But it got very quiet when the banjo played.  The fellowship (and laps) made the cold disappear.  Way to work fellas.

    No More Gumbo For You!

  • Taking it to Hardywood, SOJ style

    A PAX of 5 defied the draw of a Hardywood WDOG Q to post to the Source of Truth.
    YHC had the Q…and a SOJ beatdown was in order….it went something like this:

    THANG

    No Slaughter Start – no burps to save Bullseye’s neck/back issues…
    Therefore, mosey around school back to front of school

    COP: SSH, DQs, Imperial Walkers, Tempo Merkins, Plank, Hello Dollies, LBCs

    Mosey around school back to front of school

    Partner up to Touch a Tree: partner 1 performs Lt. Dans, partner 2 touches a tree and runs back. Repeato, touch 1x tree each round, don’t touch same tree twice, bear crawl between tree 1 & 2….up to 5

    Mosey around school and down to track, around wrong way to bleachers

    8 round Chiabatta: step ups/box jumps

    run lap around track back to bleachers…then to wall

    Wall Walkers: 5 together as PAX – plank, then step back, feet on wall, walk feet up, back hand/arms up until balls-to-wall for 3 seconds, walk back down wall to plank

    Back to Bleachers for 4 round Chiabatta: dips

    Find spot on track for ABCs: spell capital letters A-Z with legs, hands under bum

    Mosey back to VSF for COT – Gumbo took us out.

    Announcements:

    Puppy Pile Jan 26 – sons & daughters welcome

    Grow Ruck during opening weekend of NCAA men’s bball tournament

    Naked Moleskin:

    YHCs call at NoToll to show up to SOT resulted in a solid 5. Had there been more, professional networking between Singer & Bullseye may have never happened. It’s one of the things YHC loves most about F3: organic networking between 2 dudes with similar approaches and values.

    Sysco was delivering a food dropoff to the school this morning. The dude performing the work was in a navy blue hoodie…and he looked like Wilson from a distance. @Wilson: any chance you were there?

    Where’s New Market at SOT, btw? Seriously. Stop pumping each other at the gym on Wednesday mornings….or is it just Honeymoon and Sparky pumping each other on Wednesdays? Seriously.

    We would have made Hardywood proud on his birthday week sojourn…especially when we were ALL sweating during the wall walkers…not like Trump’s Wall, btw.

    3 times in the last 3 workouts, YHC has been asked to “take us out” and has declined due to “not feelin’ it”….however, after watching our 45th President and our current Speaker of the House & Senate Minority Leader speak “to the people” last night, YHC would be happy to “take the PAX out” next time the opportunity arises. Qs be forewarned: there may NOT be a separation of church and state if this is the case.

    Peace, love, Hardywood’s birthday and Alex Smith’s broken leg,
    Döner Kebab

  • Cold Front Coming In

    A fearless five descended and ascended the hills that are affectionately named “Roller Coaster”.  The air was cold, the camaraderie warm, and we are all better for the miles traversed.

    Kubota and Husky rucked two miles with Husky along for a one mile run/walk.

    TYA and Swirly went for the hat trick of one large, 1 XL, and one small loops.

    YHC picked them up for the XL and small loops.

    Time to Taper,

    Lockjaw

  • It’s Supposed To Hurt

    Eight stalwart men met at Manndate to swing some cast iron. Here is what happened.

     

    Thang

    Run through the parking lot, find a bus, touch it, and return to base. KB swings until the six arrives.

     

    COP

    • Arm swings (big) – forward, backward, sideways, cross in front each direction; all IC x 10 (sort of)
    • Helicopters IC x 10
    • DQ IC x 10
    • IW IC x 10
    • T-Merkins IC (8-count) x 5
    • Flutter kicks IC x 10
    • Hello Dollies IC x 10
    • Rosalitas IC x 10

     

    Again, run to find a bus, touch it, return to base, KB swing until the six.

     

    KB Ladder

    Start with the following circuit:

    • One-handed swing x 5 each side
    • High pulls x 5 each side
    • Snatch x 5 each side
    • Windmill x 5 each side
    • SSH for the six

    Rest one minute and then repeat the circuit adding one of the below. Windmills are always the finale:

    • Clean & press x 5 each side
    • Double lunge x 5 each side
    • Squat & press x 5 each side

    Ten minutes of Gumby (stretching)

     

    COT/BOM

    Nameorama, Numberama, Chewie took us out.

     

    NMS

    The 2.0s launched into the spotlight early during the opening run to the buses. Fife sprinted like a bat out of Hades, while I think Pinky attempted to give some advice about pacing. This is called a “positive split” – Fife knew what he was doing. Then Chewie was chastised by Mud Face for “always jumping in front of me when we start running.” In cross-country, this is called “positioning”. Chewie, too, knew what he was doing. Well done, boys.

     

    The group really started to get out of hand during the COP counting. YHC decided to continue the repetitions until the group reached numerical consensus. That technique seemed to work. Will remember that.

     

    The BB title comes from Pinky offering yet more questionable paternal advice, this time during the KB ladder. Certainly the choice of exercises – particularly Windmill – elicited much groaning, and some popping noises. When some such noise came from Fife, Pinky let him know, “It’s supposed to hurt.” In all seriousness, through F3 YHC has become much more attuned to what discomfort is harmful, and what discomfort is a helpful challenge. Probably extends to much of life. In any case, YHC stands by the disclaimer explicitly provided at the beginning of the workout: “I am not a personal trainer; push yourself, but don’t hurt yourself.”

     

    Kudos to Emoji who glided through each circuit of the KB ladder – always with positive vibes, and to Pinky who epitomized “push yourself”. YHC has a feeling Bulkhead rocked this workout, too, but he was standing too far away to know for sure.

     

    As usual, it was an honor to lead you.

     

    Announcements

    Please keep Opus’s M and Fife’s pet in your thoughts, as both are facing surgery.

     

     

  • Richmond’s Hottest New Club is Coyote

    21 warriors got all dressed up to enter Richmond’s newest club, Coyote.  If you’re looking for a wild time with monkeys, two miniature horses and whispering men, this is your place.  It’s also the only club in Richmond where vests are welcomed and there’s no cover fee between 5:30 and 6:15am.  According to the Yelp review, it went a little something like this.

    COP: SSH X 10, SSH RL X 10, SSH LL X 10, CP X 20, WWII X 20, FC X 20, HRM RL X 10, HRM LL X 10, Arm Circle X 1.

    Mosey to Rusty Cage for Triple Check:  One person runs to the fire hydrant for 1 burpee. The other man is doing flutter kicks.  The other pax is doing pull-ups.  Complete until team has 50 pull-ups.

    It was so nice, we did it twice.  Switch up the teams and do another triple check of 50 pull-ups.

    Two Horses, Burpees and a Barrel of Monkey Humpers:  This modified Lindsey starts at the hill near the entrance to the amphitheatre.  Start with 1 burpee at the bottom.  Run to the top of the hill through the gate and complete 10 sets of five monkey humpers for fifty total.  Run back to the bottom of the hill for 2 burpees.  Run back uphill for 9 sets of five monkey humpers for a forty-five total.  Etc. until 10 burpees and 1 set of five monkey humpers.

    Mosey back to the flag for 20 IC hand release merkins.

    Namerama, numberama and Swirly The Beast took us out

    News:  Puppy Pile is on 1/26 at 7:05am.  Bring your kids and if you are really baller, bring the kids of the guy who always talks about coming out to F3 but always makes an excuse.  He’ll be sure to show.

    The F3RVA Mother Rucker training crew is in full effect.  For details see a man with a heavy sack.  For sympathy don’t see any of the Ms.  YHC shared with his wife the challenges of walking for an hour with a 25lb pack.  The M seemed interested an then asked if any of the pax would carry it around for nine months and then shove it out their genitals.  YHC has not seen that on the Go Ruck schedule as of yet.

    Next Tuesday 1/15 at Heartbreak Ridge is the VQ of Dr. Tryhard.  Show up to this one is should be a blast.

    Moleskin:  That was 285 monkey humpers and 55 burpees on the modified Lindsey. Way to go fellas.  Big ups to Conspiracy for sprinting up the hill. YHC has completed extensive research by Googling “Coyote meaning” exactly once.  According to the interwebs the coyote is an enigmatic trickster, yet also a teacher.  Between the coyote sighting and the two giant great danes who really looked like the wanted to be ridden, this made for a wild workout. Swirly gets bonus points and a shrine for wear the 30 lb weight vest.  He’s gone from beast mode to monster mode! Flange also continues to dominate everything.  YHC is suspecting he has quit his job and convinced his wife to train for American Ninja Warrior full time and he uses F3 as his warmup.

    Thanks for the effort fellas. Dig a little deeper, get is all out and be super.

    Hardywood

     

  • Best Route Ever

    16 studs and one hound posted for a Tuesday morning run at UofR.  Route was up the main entrance, to 3 Chopt, to grove, 4 milers turn back at oak, five milers and Locke, and six milers at Malvern.

    NMM

    Not a lot of positive feedback when YHC announced the route today.  Seems the Lockjaw’s constant creativity sets the bar hight for runs.  TYA is a creature of habit (not as much as Swirly is), so he likes tried and tested routes.  So today was perfect for at least one of the PAX.

  • The Q is always listening

    5 studs arrived at the AO that is known as DaVille for a beatdown that went soemthing like this:

    Mosey across the parking lot for COP.  Exercises included Invisible Jumpropes, Arm Circles and DQs.

    Mosey to the first light pole for 5 merkins and 10 WWII situps.  Second light pole=10 merkins and 20 WWIIs.  Progress to the fifth light pole for 25 merkins and 50 WWIIs.

    Mosey all the across the way sidewalk for 11s.  Start with 10 LBCs and run across the parking lot for 1 squat.  Run back across the parking lot 9 LBCs.  Alternate methods of crossing the parking to run backwards, skipping, and kareoke.

    Mosey to BBALL courts for suicides.  (It is not a CK Q w/o suicides)  Regular, backwards run and reverse suicide with burpees.

    Mosey to the bus loop.  PAX mosey as a group and one member perform 3 burpees and catches the PAX.  Repeato until all PAX have completed burpees.  Repeato 3 times.

    4 Corners.  Corner 1=20 dips.  Corner 2=10 incline merkins.  Corner 3=20 dips.  Corner 4=20 flutterkicks.  Repeato 2 times.

    Mosey back to VSF for APDs and Freddie Mercuries.

    Numberama, Namearama, LR took us out with a prayer.

    Announcements-Wanna play Disc Golf-See LR.  Opus M is having surgery, throw some prayers his family’s way.

    NMS: As YHC was watching the CFP Championship game last night, YHC realized YHC did not have a plan this morning.  SO YHC showed up to the AO Swirly Early and rucked for 30 minutes to think of what kind of beatdown YHC would deliver.  As we finished the PAX moseying as group with burpees, YHC realized YHC had completed the palnned exercises.  YHC then remembered that Bulkhead mentioned during the running that he needed to increase his cardio work.  All you had to do was ask.  Your welcome for the 4 corners.  It was great having the PAX stay together for some mumbelchatter about various items.  LR had a a Jeep that he spent more to repair in the first year than he paid for the vehicle was how we started the morning and it went from there.  Great work by the PAX this morning.  It was a pleasure and an honor to lead this morning.

    Circle K